Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill

Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Bench Press: Warm up to working weight.
  2. Do ONE all out set at working weight.  Take about 20-25% off, do another set.  Keep going until you're using an empty bar.  
  3. 5x
    25 Pushups
    15-20 DB Rows per arm HEAVY
  4. GRIND:
    A. 7x 25m Underwaters on 1:50 Interval
    B. 7x 50m Freestyle Sprint on 1:00 Interval*

*Watch the clock at the pool or your watch.  Note when you leave for your first interval.  When you get back, you need to be leaving for your next one minute later.  If it took you 50 seconds, you get 10 seconds rest.  If it took you 55, you only get 5 seconds rest.  If you are not quite there yet and can't get at least 5 seconds rest each time, extend the intervals to 1:05 or 1:10.  You know if you're taking it easy on yourself or not.   

Posted on November 8, 2015 .